SMALLER FAMILY HEALTHY PLAN DAY 2 DAY 6. Plan-Ranch Chicken Bleu Grilled Sandwich. Smaller Family Healthy Plan-Honey Roasted Red

Transcription

1 SMALLER FAMILY HEALTHY PLAN THIS WEEK'S MENU: DAY 1 Plan-20 Minute Lo Mein DAY 2 Plan-Blackened Salmon Tacos DAY 3 Plan-One Pan Garlic Sausage and Vegetables DAY 4 DAY 5 DAY 6 DAY 7 LEFTOVERS Plan-Chicken Cordon Plan-20 Minute Taco Plan-Ranch Chicken Bleu Grilled Sandwich Salad Casserole Skillet Plan-Honey Roasted Red Plan-Skinny Cinnamon Plan-Spring Salad with Potatoes Peanut Butter Dip Homemade Poppyseed Dressing

2 DAY 1 SMALLER FAMILY HEALTHY PLAN-20 MINUTE LO MEIN M A I N D I S H Serves: 4 Prep Time: 10 Minutes Cook Time: 8 Minutes Calories: 398 Fat: 18.4 Carbohydrates: 47.2 Protein: 12.1 Saturated Fat: 2.4 Sodium: 47 Sugar: ounces whole wheat spaghetti noodles 1 Tablespoon olive oil 2 cloves garlic, minced 1/2 onion (thinly sliced) 2 cups chopped broccoli 1 1/2 bell pepper (julienned) 1 cup carrot sticks (sliced) 3/4 cup sugar snap peas 1 1/2 cups cremini or button mushrooms (sliced) For the sauce: 1 1/2 teaspoons sugar 1 teaspoons sesame oil 1/2 teaspoon ground ginger 1/2 teaspoon Sriracha (or more to taste) 1. Prepare noodles according to package directions, then drain and set aside. 2. While noodles are cooking, heat olive oil in large skillet or wok over medium high heat. Saute garlic and onion together for 2 minutes, then add broccoli, bell peppers, carrots, and peas. 3. Saute for 4 minutes, then add in sliced mushrooms. Saute another 2 minutes. 4. In a small bowl, whisk together all ingredients for sauce, then pour over top of vegetables. 5. Stir, then add in cooked noodles and toss to combine. Serve immediately.

3 DAY 2 SMALLER FAMILY HEALTHY PLAN-BLACKENED SALMON TACOS M A I N D I S H Serves: 4 Prep Time: 25 Minutes Cook Time: 10 Minutes Calories: 451 Fat: 25.1 Carbohydrates: 30.5 Protein: 29.8 Fiber: 5.9 Saturated Fat: 4 Sodium: 446 Sugar: 6.6 Cholesterol: 54 2 Tablespoons canola oil 2 Tablespoons flour 2 teaspoons chili powder 2 teaspoons brown sugar 1/2 teaspoon onion powder 1/2 teaspoon garlic powder 1/2 teaspoon cumin 1/2 teaspoon salt 1/2 teaspoon black pepper 1 pound salmon Avocado Salsa: 1 ripe avocado (diced) 3/4 cup corn (fresh or canned) 1 tomatoes (diced) 1/4 cup diced red onion 1 1/2 Tablespoons chopped cilantro Juice from 1/2 lime Salt and pepper (to taste) Cilantro Ranch Dressing: 1/3 cup Greek yogurt 1/4 cup mayonnaise 3 Tablespoons buttermilk Juice from 1/2 lime 1 1/2 teaspoons minced garlic 3 Tablespoons sliced green onions 1/4 cup chopped cilantro Salt and pepper (to taste) 4 corn tortillas 1. Heat the oil in a skillet over medium-high heat. 2. In a bowl, stir together the flour, chili powder, brown sugar, onion powder, garlic powder, cumin, salt and pepper. Generously rub on the outside of the salmon. 3. Place salmon in hot skillet. Cook about 5 minutes per side, or until coating is blackened and forms a nice crust on the salmon. 4. Flake with fork after it is cooked; set aside. 5. To prepare the salsa, mix together avocado, corn, tomato, red onion, cilantro, lime, and salt and pepper in a medium-sized bowl. Refrigerate until ready to serve. 6. To prepare the dressing, add yogurt, mayo, buttermilk, lime, garlic, green onions, cilantro, salt and pepper to a food processor. Blend until smooth. Add more buttermilk as needed until desired consistency is reached. Refrigerate until ready to serve. 7. Serve blackened salmon on a warm tortilla and top with salsa and dressing.

4 DAY 3 SMALLER FAMILY HEALTHY PLAN-ONE PAN GARLIC SAUSAGE AND VEGETABLES M A I N D I S H Serves: 4 Prep Time: 15 Minutes Cook Time: 30 Minutes Calories: 326 Fat: 7.8 Carbohydrates: 43 Protein: 21.2 Fiber: 5.2 Saturated Fat: 2.1 Sodium: 893 Sugar: 5.8 Cholesterol: /2 cups broccoli 1 1/2 cups carrots (sliced) 1 1/2 cups zucchini (diced) 2 red potatoes (diced) 1/2 red onion (sliced) 4 pre-cooked chicken sausages (sliced) 2 teaspoons minced garlic 2 Tablespoons teriyaki sauce 1/4 teaspoon garlic salt 1/8 teaspoon onion powder (more or less to taste) Salt and pepper (to taste) 2 cups cooked brown rice 1. Preheat oven to 400 degrees. Combine all vegetables and sausage on a foil-lined baking sheet. 2. In a small bowl combine the minced garlic and teriyaki sauce and pour the mixture over the vegetables and sausage. 3. Lightly season vegetables and sausage with garlic salt, onion powder, and salt and pepper to taste. 4. Place in oven and bake for 15 minutes. After 15 minutes, remove from oven, toss the vegetables and place back in the oven for minutes or until sausage is cooked through and vegetables are tender. 5. Serve warm over cooked brown rice.

5 DAY 4 SMALLER FAMILY HEALTHY PLAN-CHICKEN CORDON BLEU GRILLED SANDWICH M A I N D I S H Serves: 4 Prep Time: 5 Minutes Cook Time: 6 Minutes Calories: 508 Fat: 16.7 Carbohydrates: 41.1 Protein: 47.7 Fiber: 4.9 Saturated Fat: 3.6 Sodium: 1399 Sugar: 8.8 Cholesterol: 111 Honey Mustard Sauce: 1 tablespoon yellow mustard 1 tablespoon dijon mustard 1/4 cup honey 1/2 tablespoon lemon juice 1/8 teaspoon onion powder 1/4 cup mayonnaise Sandwich: 8 slices whole wheat bread 12 ounces cooked chicken breast strips 8 slices deli ham 8 slices swiss cheese Honey Mustard Sauce: 1. Mix all the honey mustard sauce ingredients together until well blended. Sandwich: 2. Spread desired amount of honey mustard sauce on one slice of bread. 3. Then add cooked chicken strips, 2 ham slices, and 1 slice of swiss cheese. 4. Top with the other slice of bread. 5. Spray a skillet with non-stick cooking spray and heat over medium heat. 6. Cook sandwich about 3 minutes on each side or until bread is golden brown and the cheese starts to melt.

6 SMALLER FAMILY HEALTHY PLAN-HONEY ROASTED RED POTATOES S I D E D I S H Serves: 4 Prep Time: 10 Minutes Cook Time: 30 Minutes Calories: 201 Fat: 2.3 Carbohydrates: 43.1 Protein: 4.3 Fiber: 3.8 Saturated Fat: 0.3 Sodium: 13 Sugar: red potatoes (diced) 1 1/2 Tablespoons olive oil 2 Tablespoons honey 1 Tablespoon dried onion 1 teaspoon dry mustard salt and pepper, to taste 1. Preheat oven to 450 degrees. 2. Place diced potatoes on a foil-lined, greased baking sheet. 3. Drizzle the olive oil and honey over the potatoes. 4. Sprinkle the dried onion, dry mustard, salt, and pepper over top. Using your hands or a spatula, toss the potatoes until they are covered with the other ingredients. 5. Bake for 30 minutes until tender, stirring them every 10 minutes.

7 DAY 5 SMALLER FAMILY HEALTHY PLAN-20 MINUTE TACO SALAD CASSEROLE M A I N D I S H Serves: 4 Prep Time: 15 Minutes Cook Time: 4 Minutes Calories: 231 Fat: 11.7 Carbohydrates: 11.9 Protein: 21.8 Fiber: 2.6 Saturated Fat: 4.2 Sodium: 346 Sugar: 0.8 Cholesterol: 75 1/2 pound ground turkey 1/8 cup chopped onion 1/8 cup chopped green bell pepper 1/2 cup tortilla chips (crushed) 1/4 cup water 1/2 ( 1 ounce) package taco seasoning 1/2 (16 ounce) can refried beans 1/2 cup shredded cheddar cheese Salad Toppings! lettuce, optional topping tomatoes, optional topping olives, optional topping sour cream, optional topping 1. In a large skillet, cook turkey, onion, and green pepper over medium heat, stirring occasionally until meat is browned. 2. While the meat is browning, spread 1/2 cup crushed tortilla strips in the bottom of a greased 8x8 inch pan. Heat the refried beans in a small, microwaveable bowl, about 60 seconds until they are warmed through. Spread the refried beans gently over the top of the tortilla chips. 3. Once the meat is browned, drain and return to stove. Add 1/4 cup of water and taco seasoning to the meat mixture, and stir until completely combined. Pour browned meat mixture over the top of the refried beans. 4. Top with the 1/2 cup of cheddar cheese, and then broil in the oven for 2-4 minutes, until the cheese is melted and starts to bubble. 5. Top with your favorite salad toppings and serve warm. 6. Note: Optional toppings not included in nutrition information

8 SMALLER FAMILY HEALTHY PLAN-SKINNY CINNAMON PEANUT BUTTER DIP D E S S E R T Serves: 5 Prep Time: 5 Minutes Cook Time: Calories: 254 Fat: 13.7 Carbohydrates: 29 Protein: 8.9 Fiber: 5 Saturated Fat: 3 Sodium: 127 Sugar: 20.6 Cholesterol: 2 1/2 cup peanut butter 3/4 cup vanilla Greek yogurt 1/2 tablespoon honey 1 teaspoon cinnamon 3 red apples (sliced) 1. In a small bowl, combine peanut butter, Greek yogurt, honey and cinnamon. 2. Garnish with cinnamon. 3. Serve with sliced apples.

9 DAY 7 SMALLER FAMILY HEALTHY PLAN-RANCH CHICKEN SKILLET M A I N D I S H Serves: 4 Prep Time: 10 Minutes Cook Time: 20 Minutes Calories: 343 Fat: 14 Carbohydrates: 26 Protein: 27 Saturated Fat: 4 Sodium: 313 Sugar: 5 Cholesterol: 77 2 Tablespoons olive oil 3/4 pound chicken breasts (cut into strips) Salt and pepper (to taste) 1/4 teaspoon chili powder 1/4 teaspoon garlic powder 1 red bell pepper (diced) 1 yellow bell pepper (diced) 1 green bell pepper (diced) 1 small yellow onion (sliced) 1 cup brown rice (cooked) 1/2 cup salsa 1/4 cup ranch salad dressing 1 Tablespoon fresh lime juice 1/2 cup shredded cheddar cheese 1. In a large skillet, heat olive oil over medium high heat. 2. Season chicken with salt, pepper, chili powder and garlic powder. 3. Add chicken to skillet and cook 1 minute per side. 4. Add peppers and onions; continue to cook 8 to 10 minutes, or until chicken is done and vegetables are tender. 5. Add cooked rice and salsa to skillet and cook, stirring frequently, just until heated through. 6. Remove from heat and add ranch dressing; stir until well combined (use more ranch dressing if needed). Stir in lime juice, top with shredded cheese and serve.

10 SMALLER FAMILY HEALTHY PLAN-SPRING SALAD WITH HOMEMADE POPPYSEED DRESSING S I D E D I S H Serves: 4 Prep Time: 10 Minutes Cook Time: Calories: 212 Fat: 17.8 Carbohydrates: 10.4 Protein: 5.4 Fiber: 3.2 Saturated Fat: 1.4 Sodium: 120 Sugar: 5.6 Cholesterol: 1 Salad: 1/2 (5 ounce) container spring salad mix 1 cups sliced strawberries 1/2 (4 ounce) container feta cheese crumbles 1/2 cup candied walnuts 1/2 cup dried cranberries Lemon Poppyseed Dressing: 1/4 cup canola oil 1 1/2 Tablespoons apple cider vinegar 1 Tablespoons lemon juice 1 Tablespoons poppy seeds 1 teaspoons dijon mustard 1 teaspoons honey 1/4 teaspoon onion powder 1/8 teaspoon salt 1. Toss all salad ingredients together in a large bowl. 2. In a small mixing bowl, whisk together all dressing ingredients. 3. Pour dressing and toss right before serving or serve with dressing on the side. 4. Dressing separates, so mix before dressing if made ahead of time.

11 SHOPPING LIST MISC. 1 1/2 Tablespoons Apple Cider Vinegar 6 Tablespoons Canola Oil 1 1/3 Tablespoons Dijon Mustard 7 Tablespoons Honey 1/2 Cup Mayonnaise 4 2/3 Tablespoons Olive Oil 1/2 Cup Peanut Butter 1/4 Cup Ranch Salad Dressing 1 Teaspoon Sesame Oil 1/2 Teaspoon Sriracha 1 Tablespoon Yellow Mustard SPICES 1/2 Teaspoon Black Pepper 1 Tablespoon Chili Powder 1 Teaspoon Cinnamon 1/2 Teaspoon Cumin 1 Tablespoon Dried Onion 1 Teaspoon Dry Mustard 1 Teaspoon Garlic Powder 1/4 Teaspoon Garlic Salt 1/2 Teaspoon Ground Ginger 1 Tablespoon Onion Powder 1 Tablespoon Poppy Seeds 1 Teaspoon Salt BAKING 2 Teaspoons Brown Sugar 2 Tablespoons Flour 1 1/2 Teaspoons Sugar DAIRY/FROZEN 3 Tablespoons Buttermilk 1/2 (4 Ounce) Container Feta Cheese Crumbles 1/3 Cup Greek Yogurt 1 Cup Shredded Cheddar Cheese 8 Slices Swiss Cheese Sour Cream, Optional Topping 3/4 Cup Vanilla Greek Yogurt

12 DRY GOODS 1/2 Cup Candied Walnuts 4 Corn Tortillas 1/2 Cup Dried Cranberries 8 Slices Whole Wheat Bread 1/2 ( 1 Ounce) Package Taco Seasoning 1/2 Cup Tortilla Chips 8 Ounces Whole Wheat Spaghetti Noodles 3 Cups Cooked Brown Rice PRODUCE 1 Cup Carrot Sticks 1 1/2 Cups Carrots 5 2/3 Tablespoons Chopped Cilantro 1/4 Cup Chopped Green Bell Pepper 1/4 Cup Chopped Onion 2 Cloves Garlic, Minced 3/4 Cup Corn 1 1/2 Cups Cremini Or Button Mushrooms 1/4 Cup Diced Red Onion 1 Tablespoon Fresh Lime Juice 1 Green Bell Pepper 1 Juice From Lime 1 2/3 Tablespoons Lemon Juice Lettuce, Optional Topping 1 1/3 Tablespoons Minced Garlic 3 Red Apples PRODUCE 1/2 Red Onion 6 Red Potatoes 1 Ripe Avocado 3 Tablespoons Sliced Green Onions 1 Cup Sliced Strawberries 1/2 (5 Ounce) Container Spring Salad Mix 3/4 Cup Sugar Snap Peas 1 Tomatoes Tomatoes, Optional Topping 1 Yellow Bell Pepper 1 1/2 Cups Zucchini 3 1/2 Cups Broccoli 1 1/2 Yellow Onion 2 1/2 Red Bell Pepper MEAT 3/4 Pound Chicken Breasts 12 Ounces Cooked Chicken Breast Strips 1/2 Pound Ground Turkey 4 Pre-cooked Chicken Sausages 1 Pound Salmon 8 Slices Deli Ham CANS/SAUCES Olives, Optional Topping 1/2 (16 Ounce) Can Refried Beans 1/2 Cup Salsa 2 Tablespoons Teriyaki Sauce